Sots press 3x5
- käytä pientä painoa, tutustu liikkeeseen

Jos ei onnistu, tee push press niskan takaa tempausotteella 3x5

3 Rounds:
10-20 GHD-Situps,
10-20 Landmine oblique twist

3-4 Rounds:
10-30 sec Ring support,
10-30sec chin over bar

EMOM 12 (50 sec work, 10 off)
Min 1: Rope Climbs 2-3 reps // 1-2 legless
Min 2: Box jumps 15 reps
Min 3: Row 15/13 cals

Practise kipping for 20 minutes:
-knee raises, toes to bar
-pullups, chest to bars
-bar muscle ups
-butterfly pullups

27-21-15-9 reps of
Wall Balls
Box Jump Overs
Power Cleans 50/35kg

-Cartwheels, singel arm cart wheels
-Learn to bail from handstand with "cartwheel"
-Forward roll on the matress
-From handstand to forward roll
-Handstand on the wall + forward roll
-Handstand hold with a partner

Back squat or front squat 5 x 5 (heavier than last week)

12 min to work up to a heavy complex of
2 Shoulder Press + 5 Push Press

CONDITIONING

5 rounds for time:

20/15cal Row
7 Power Clean @60/40kg
5 Front Squat
3 Jerk

Overall RPE 4

Then immediately 6min to find 3RM Bench Press. RPE 5.